Posterior Exercises (Video)

The posterior chain is just your backside, basically. Find out about posterior exercises with help from an experienced personal trainer and fitness professional in this free video clip.

advertisement

Fitness

Member Comments

Related Videos

Video Transcript

Hi. I'm Scott White in Scottsdale, Arizona. Let's talk about posterior exercises. First, let's talk about the posterior chain. The posterior chain is just your backside, basically. So, that's your lower back, your glutes, your hamstrings and that's your posterior chain. So, the posterior exercises we're going to go over are a stiff-legged dead lift, which predominately works your hamstrings, your lower back's involved and then, also, a kettlebell swing. Kettlebell swings are great for your hamstrings, glutes, as well as the lower back's involved. The good thing about strengthening your posterior chain if you're an athlete, that means you can jump higher, you can run faster, which, what athlete doesn't want that? The stiff-legged dead lift, when you perform it correctly, you're going to keep your chest up, good posture form, and you're going to push your hips back, bend your knees slightly and keep them bent. Don't bend them during the movement, they're just slightly bent. Then, you're going to push your hips back as far as possible, keeping your dumbbells close to your body or the bar or the kettlebells close to your body, go down to a rate where you can maintain that nice curvature, good posture in your lower back, and then come back up, bring your hips together, chest up and you should feel the pull or slight stretch in your hamstrings. The kettlebell swings, it's a little more complicated. You're going to pick the dumbbell up, stand nice and tall, chest up, you're going to drop your hips back and then pop them forward. As you increase the rate of your popping your hips back and pushing your hips forward, your kettlebell's going to naturally swing.